The Veggie Cook: Tasty green lentil soup with a spicy accent

Author Gertrude Stein once wrote, "A rose is a rose is a rose." But, she never would have written, "A lentil is a lentil is a lentil." Not if she had tasted French green lentils, that is.

The tiny green morsels from which this soup is made are far different from those flat brown ones you may have come to know. They are much smaller and sweeter, yet have an indescribably delicate, peppery, earthy flavor. A discovery to be sure.

But, in addition to tasting great, they are more than one-fourth protein by weight, making them the plant-based food that's third highest in protein, behind only soybeans and hemp. They also are low in fat and high in fiber. Chefs and foodies like them, too, because they hold their shape well and don't tend to get soft and mushy.

Dietitian Dawn Jackson Blatner, speaking for the American Dietetic Association, highly recommends making legumes, which include lentils, beans and peas, a regular protein source because they taste delicious and can help with weight loss.

"The fiber, protein and water in legumes are a magic trio that make people feel fuller faster and stay full longer," she said. "So, it's easier to limit calories without feeling deprived."

Most of us don't eat enough fiber, she added. "One cup of cooked legumes provides about 12 grams of fiber, which is nearly half of the 21 to 25 grams suggested for women (daily) and about a third of the 30 to 38 grams suggested for men."

Kay Stepkin is a vegetarian cooking class instructor and former owner of a vegetarian restaurant/bakery. Email her at foods@tribune.com.

TipsThis recipe will work using any type of potatoes or lentils (except the red ones; they will disintegrate during cooking). You can either buy the vegetable stock or make your own, using the recipe provided.